instruction manual customer service contacts

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INSTRUCTION MANUAL

CUSTOMER SERVICE CONTACTS

Suunto Oy Phone +358 9 875870

Fax +358 9 87587301

Suunto USA Phone 1 (800) 543-9124

Canada Phone 1 (800) 776-7770European Call Center Phone +358 2 284 11 60

Suunto Website www.suunto.com

EN

1. INTRODUCTION .......................................................................................... 41.1. HOW TO START TRAINING .......................................................................41.2. CARE AND MAINTENANCE .......................................................................5

1.2.1. Care of the Suunto X3HR ..................................................................51.2.2. Care of the Transmitter Belt ..............................................................5

1.3. WATER RESISTANCE ................................................................................51.4. BATTERY REPLACEMENT ........................................................................61.5. BATTERY REPLACEMENT OF THE TRANSMITTER BELT ......................8

2. HOW TO USE YOUR SUUNTO X3HR ........................................................ 92.1. DISPLAY ......................................................................................................9

2.1.1. Function symbols ..............................................................................92.2. BUTTONS ..................................................................................................10

2.2.1. Short and long press .......................................................................102.2.2. START/STOP button .......................................................................102.2.3. SET button ......................................................................................102.2.4. ARROW UP/LIGHT button ..............................................................112.2.5. ARROW DOWN/LAP button ...........................................................11

2.3. NAVIGATING IN THE FUNCTIONS ..........................................................122.4. HEART RATE MONITOR AND TRANSMITTER BELT .............................14

2.4.1. Activating the heart rate monitor .....................................................142.4.2. Electromagnetic interference ...........................................................142.4.3. Warnings .........................................................................................142.4.4. The Suunto X3HR and transmitter belt usage in water ...................15

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3. MODES ...................................................................................................... 163.1. GENERAL INFORMATION ....................................................................... 163.2. TIME MODE .............................................................................................. 16

3.2.1. Main display .................................................................................... 163.2.2. Day ................................................................................................. 173.2.3. Heart rate ........................................................................................ 203.2.4. Temperature and absolute air pressure .......................................... 22

3.3. TRAINING MODE ..................................................................................... 243.3.1. Main display .................................................................................... 243.3.2. Stopwatch ....................................................................................... 263.3.3. Altitude ............................................................................................ 273.3.4. Hr Limits .......................................................................................... 29

3.4. MEMORY MODE ...................................................................................... 303.4.1. Main display .................................................................................... 30

3.5. SUUNTOSPORTS.COM ........................................................................... 324. SUUNTO X3HR SELF-TEST PROCEDURE ............................................. 335. TECHNICAL SPECIFICATIONS ................................................................ 346. TERMS AND CONDITIONS ....................................................................... 36

6.1 COPYRIGHT .............................................................................................. 366.2 TRADEMARKS .......................................................................................... 366.3 CE COMPLIANCE ...................................................................................... 366.4 ISO 9001 COMPLIANCE ........................................................................... 36

7. LIMITS OF LIABILITY ................................................................................. 37

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1. INTRODUCTIONThe Suunto X3HR Wristop Computer is a reliable high precision electronic instrumentthat is intended for recreational use. Outdoor enthusiasts and endurance athleteswho enjoy sports such as hiking, running and biking can rely on the Suunto X3HR'saccuracy.The Suunto X3HR features three main modes: TIME, TRAINING and MEMORY.Each mode provides several sub-functions further enhancing the usefulness to itsowner. If you do not perform any actions on any setting/selecting states in five hours,Suunto X3HR automatically returns to the main display of the current mode. All keyfeatures and modes are discussed in detail in chapter 3.NOTE: The Suunto X3HR should not be substituted for obtaining measurements thatrequire professional or industrial precision and should not be used to obtain altitudeor barometric measurements in extreme sports such as skydiving, hang gliding,paragliding and gyrocopter riding.1.1. HOW TO START TRAINING1. Place the transmitter belt firmly around your chest.2. Wet the electrodes against your skin.3. Scroll to training mode with the UP or DOWN button of your Suunto X3HR.4. Check that you see your heart rate.5. Press START to start the stopwatch and memory recording.6. Go training. If you are unsure, read the manual and disclaimers first.7. Take lap times with DOWN/LAP button.8. Change training information on the bottom row with SET button.9. When finished, press START/STOP to stop recording.10.Read this manual to see what else you can do with your new Suunto X3HR.

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1.2. CARE AND MAINTENANCE1.2.1. Care of the Suunto X3HROnly perform the procedures described in this manual. Never attempt to disassembleor service your Suunto X3HR. Protect your Suunto X3HR from shocks, extreme heatand prolonged exposure to direct sunlight. Avoid rubbing the Suunto X3HR againstrough surfaces as this may scratch the face. If not in use, your Suunto X3HR shouldbe stored in a clean, dry environment at room temperature.The Suunto X3HR can be wiped clean with a lightly moistened (warm water) cloth. Ifthere are stubborn stains or marks, you can apply mild soap to the area. Do notexpose the Suunto X3HR to strong chemicals such as gasoline, cleaning solvents,acetone, alcohol, insect repellents, adhesives and paint, as they will damage theunit's seals, case and finish. Make sure the area around the sensor is kept free of dirtand sand. Never insert any objects into the sensor opening.

1.2.2. Care of the Transmitter BeltWash the transmitter regularly with mild soap and water after each use. Rinse withpure water; dry thoroughly and carefully. Store in a cool dry place. Never store the transmitter wet. Moisture keeps the elec-trodes wet and transmitter activated thereby shortening the battery life. Do not bend or stretch the transmitter; this may damage the electrodes.

1.3. WATER RESISTANCESuunto X3HR and the transmitter belt are tested with ISO (International Organizationfor standardization) standard 2281 (www.iso.ch). This means that the product iswater-resistant. In addition to the term ‘water-resistant’ Suunto X3HR is marked withan indication of a test overpressure given as a depth in meters (30m/100ft) and trans-

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mitter belt (20m / 66 ft). This indication, however, does not correspond to a divingdepth but refers to the pressure at which the water overpressure test was conducted.This means that you cannot dive to a depth of 30m/100ft with your Suunto X3HRwristop computer or 20m / 66 ft with the transmitter belt.Rain, shower, swimming and other normal exposure to water will not affect its opera-tion but the buttons shall not be pressed if exposed to water in any circumstances.NOTE: X3HR wristop computers and transmitter belts must not be used for diving.1.4. BATTERY REPLACEMENTSuunto X3HR operates on a 3-Volt lithium cell, type: CR 2032. The life expectancy isapproximately 12 months in the Time mode.A low-battery warning indicator is activated on the display when approximately 5–15percent of the battery capacity is still available. When this occurs, you should replacethe battery. However, extremely cold weather may activate the low battery warningindicator even though the battery is still fully operational. If the battery warning indica-tor is activated in temperatures above 10°C (50°F), replace the battery.NOTE: Heavy use of the backlight, altimeter, compass and heart rate monitor will sig-nificantly reduce battery life.You can replace the batteries yourself as long as you do it properly to avoid any leak-age of water into the battery compartment or computer. Always use original batteryreplacement kits. (They include a new battery, battery lid and O-ring.) You can pur-chase the battery kits from official Suunto retailers.NOTE: When replacing the battery, also replace the battery lid and O-ring. Never usethe old ones.NOTE: Change the battery at your own risk. Suunto recommends you to have thebatteries changed in official Suunto services.

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To replace the battery:1. Insert a coin into the slot located on the battery compartment cover on the backside

of your Suunto X3HR.2. Turn the coin counterclockwise until it is aligned with the open position marker.3. Remove the battery compartment cover and the O-ring, and discard them. Ensure

that all surfaces are clean and dry.4. Remove the old battery carefully.5. Place the new battery into the battery compartment under the metal contact clip,

with the positive side facing up.6. With the O-ring in the correct position, replace the battery compartment cover and

turn it with the coin clockwise until it is aligned with the closed position marker. Donot press onto the battery compartment cover while turning it with a coin.

NOTE: Perform battery replacement with extreme care to ensure that your SuuntoX3HR remains water resistant. Careless battery replacement may void warranty.WARNING: This Suunto product contains a Lithium cell battery. To reduce risk of fireor burns, do not disassemble, crush, puncture, short external contacts, charge or dis-pose of in fire or water. Replace only with manufacturer specified batteries. Recycleor dispose of used batteries properly.

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1.5. BATTERY REPLACEMENT OF THE TRANSMITTER BELTThe transmitter belt operates on a 3-Volt lithium cell, type: CR 2032. The transmitter belt’s average expected battery life is 300 hours of use in ideal oper-ating temperatures.When the Suunto X3HR is not receiving a signal but the transmit-ter belt is active, a change of battery might be necessary. Refer to section 2.4.2 forother factors that can interfere with a correct signal.To change the battery 1. Insert a coin into the slot located on the battery compartment cover on the backside

of the transmitter belt.2. Turn the coin counterclockwise until it is aligned with the open position marker, or

even slightly further for easy opening.3. Remove the battery compartment cover. Ensure that the O ring and all surfaces are

clean and dry. Do not stretch the O ring.4. Remove the old battery carefully.5. Place the new battery into the battery compartment with the positive side facing up. 6. With the O ring in the correct position, replace the battery compartment cover and

turn it with the coin clockwise until it is aligned with the close position marker.NOTE: You should change the battery cover and the O ring simultaneously with thebattery to ensure that the transmitter remains clean and water resistant. Replacementcovers are available from Suunto as accessories.

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2. HOW TO USE YOUR SUUNTO X3HR2.1. DISPLAYWhen your Suunto X3HR leaves the factory, it displays therows of the Time mode’s main display—date, time and week-day.In addition to mode-specific information, the Suunto X3HRdisplay includes several symbols.

2.1.1. Function symbolsThe function symbols indicate that either a function has beenactivated (such as Alarm) or something needs to be done(battery symbol). The function symbols are:

Heart: Active when the device is receiving the heart rate signal. (The symbol isdisplayed next to the measured heart rate.)Stopwatch: Active when measuring time in the Training-mode or when the stopwatch has not been reset.

HR limit arrows: Active when the HR limits have been set on.

HR limit alarm: Active when Al Tone is on and HR limits have been set on.

Alarm: Active, when the alarm function is on.

Low battery: Active when battery needs changing.MEM: Active when in the Memory mode. It shows that you are viewing amemory entry and not the active training data.

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2.2. BUTTONS2.2.1. Short and long pressThe buttons may have different functions depend-ing on how long you press them.The ordinary press or short press means that thebutton is pressed quickly.The long press means that the button is pressedfor more than 2 seconds.

2.2.2. START/STOP buttonShort press• Starts and stops the Stopwatch in the Trainingmode.Long press• Resets the Stopwatch time displays (top and bot-tom rows) in the Training mode.

2.2.3. SET buttonShort press• Switches between the shortcuts on the bottom row of the display.• When you change units, it accepts the current selection and moves to the next

selection. (The next selection starts flashing.)• In the Memory mode, it is used to view the selected displays of the recorded train-

ing sessions.

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Long press• Goes deeper into the functional hierarchy of the chosen shortcut. The top-level

function is displayed on the bottom row of the mode’s main display.• Returns to the main display and accepts the current selections.

2.2.4. ARROW UP/LIGHT buttonShort press• Scrolls to the next mode.• Changes the selected unit or setting to a different one (e.g. On/Off).• Increases the selected numeric values.• Navigates to the next adjusting/selecting state (displayed on the bottom row).Long press• Activates the backlight of the display. The light is active for 10 seconds after the last

push of a button.

2.2.5. ARROW DOWN/LAP buttonShort press• Scrolls to the previous mode.• Changes the selected unit or setting to a different one (e.g. On/Off).• Decreases the selected numeric values.• Navigates to the previous adjusting/selecting state (displayed on the bottom row).• When Stopwatch has been activated (with START/STOP), this action stores the

Split/Lap times in the memory. You can only navigate to another main mode withARROW UP/LIGHT when the Stopwatch has been activated.

Long pressNo specific functions.

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2.3. NAVIGATING IN THE FUNCTIONSThe function menus are organized under the modes. When you select a mode, itsmain display appears. In each mode you can display different sets of information onthe bottom row. These alternatives are called shortcuts. They all include severalshortcut-specific settings.You can change the shortcuts in each mode with the SET button. When you longpress SET in the mode's main display, you enter the function menu of the activeshortcut. The name of the setting is displayed in reversed color on the bottom rowand the values of the setting are displayed on the top and middle rows. Press SET toenter the value fields. You can change the value in the active (flashing) field by press-ing up or down arrows. Press SET again to enter the next field. To return to the menu,short press SET so many times that the name of the setting is displayed in reversedcolor again.To navigate to the other settings of the shortcut, press the up or down arrow when thesetting name is displayed in reversed color. To return to the main display of the cur-rent mode, long press SET at any time during the setting process. The following figure presents the basic idea of the menu structure.

2.4. HEART RATE MONITOR AND TRANSMITTER BELT2.4.1. Activating the heart rate monitorTo activate the heart rate monitor:1. Attach the transmitter to the elastic strap.2. Adjust the strap length to fit snugly and comfortably. Secure the strap around your

chest, below the chest muscles. Lock the buckle.3. Raise the transmitter a little off your chest and carefully wet the grooved electrode

areas on the backside. 4. Check that the wet electrode areas are firmly against your skin and the logo is in a

central upright position.5. Wear the Suunto X3HR as you would wear an ordinary watch. NOTE: You should wear the transmitter against your bare skin to ensure flawlessoperation. However, if you wish to wear the transmitter over a shirt, moisten the shirtwell under the electrodes.2.4.2. Electromagnetic interferenceDisturbances may occur near high voltage power lines, traffic lights, overhead lines ofelectric railways, electric bus lines or trams, televisions, car motors, bike computers,some motor driven exercise equipment, cellular phones or when you walk throughelectric security gates.

2.4.3. WarningsPersons who have a pacemaker, defibrillator, or other implanted electronic device usethe heart rate monitor at their own risk and it is recommended they undergo an exer-cise test under a doctor's supervision before using the heart rate monitor for the first

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time. This will ensure the safety and reliability of the pacemaker and heart rate moni-tor when being used simultaneously.Exercise may include some risk, especially for those who have been sedentary. Westrongly advise you to consult your doctor prior to beginning a regular exercise pro-gram. It is best to position the Wristop computer within 3 feet or 1 meter of the transmitter.Ensure no other transmitters are within that range; signals from other transmitter(s)can cause an incorrect readout. Repeated kinetic shock to the Suunto X3HR may cause an incorrect heart rate read-out, and should be avoided.

2.4.4. The Suunto X3HR and transmitter belt usage in water Heart rate measurement in water is technically demanding for the following reasons:• Pool water with a high-chlorine content and seawater may be very conductive and

the electrodes of the transmitter may get short-circuited; the transmitter unit cannotdetect the ECG (electrocardiogram) signals.

• Jumping into the water or strenuous muscle movement during swimming maycause water resistance that shifts the transmitter on the body to a location where itcannot pick up the ECG signal.

The ECG signal strength varies depending on the individual’s tissue composition.People have more problems with heart rate measurement in water than elsewhere.

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3. MODES3.1. GENERAL INFORMATIONSuunto X3HR has three modes: Time, Training and Memory. To select a mode, presseither the up or down arrow. When you change from one mode to another, the nameof the new mode is displayed on the bottom row of the display for a short while.

3.2. TIME MODEIn the Time mode you can view the current time, date, temperature and absolute airpressure. You can also use it to set alarms and monitor your heart rate.

3.2.1. Main displayThe main display of the Time mode has three rows:

DateThe top row displays the date in the selected format (dd.mmor mm.dd).

TimeThe middle row displays the time in the selected format (12h/24h).

ShortcutsThe bottom row displays alternatively the weekday, the heart rate or the temperatureand absolute air pressure. Switch between these with SET.• Weekday: Displays the current weekday (three letters).• Heart rate: Displays your heart rate. When you activate this shortcut for the first

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time, it displays the figure 00. If it has been activated previously, it displays the pre-viously measured heart rate. The new heart rate is displayed if the connection withthe HR signal is present within 5 minutes after the activation of this shortcut.

• Temperature and Absolute air pressure: Displays the temperature (C/F) and theabsolute air pressure (hPa/InHg) in the units of your choice. The air pressure andtemperature are updated every time you select this shortcut and every 15 minutesif the selection is active for a longer time period.

3.2.2. DayDay is one of the three shortcuts that can be seen on the bottom row of the Timemode’s main display. Short press SET to scroll to the Day shortcut. When it is visible,you can access its functions by long pressing SET. Here is a list of the functions andinstructions on how to use them.Set AlarmTo set an alarm:1. In the function menu, Set Alarm is already the first menu

item. Short press SET to select it. The alarm information isdisplayed on the screen (status, time). The alarm status isactivated.

2. Press either the up or down arrow to change the alarm sta-tus to On. Short press SET. The hour selection is acti-vated.

3. Set the correct hour with the arrow buttons and press SET.The minute selection is activated.

4. Set the correct minutes with the arrow buttons and press SET. The Set Alarm texton the bottom row is activated. Now you can either

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5. Long press SET to switch back to the main display.6. or scroll to the next selection with the arrow buttons.

Set TimeTo set the time:1. In the function menu, scroll to Set Time with the arrow but-

tons and short press SET. The current time is displayedon the middle row with the seconds active.

2. Reset the seconds with the arrow buttons and short pressSET. The minute selection is activated.

3. Set the correct minutes with the arrow buttons and shortpress SET. The hour selection is activated.

4. Set the correct hour with the arrow buttons and shortpress SET. The 12/24h display format selection on the toprow is activated.

5. Choose either 12h or 24h format with the arrow buttonsand short press SET. (The time format on the middle rowalso changes on the basis of the selection.) The Set Timetext on the bottom row is activated. Now you can either

6. Long press SET to switch back to the main display.7. or scroll to the next selection with the arrows.

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Set DateTo set the date:1. In the function menu, scroll to Set Date with the arrow but-

tons and short press SET. The current date is displayed onthe middle row, and the day selection is active. (The dateformat depends on the time selection. In the 12h format,the month is displayed before the day, and in the 24h for-mat it is the other way round.)

2. Set the correct day (1-31) with the arrow buttons and shortpress SET. The month selection is activated.

3. Set the correct month (1-12) with the arrow buttons andshort press SET. The year selection is activated.

4. Set the correct year (the years 01-49 on the display mean 2001-2049) with thearrow buttons and short press SET. The Set Date text on the bottom row is acti-vated. Now you can either


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3.2.3. Heart rateHeart rate is one of the three shortcuts that can be seen on the bottom row of theTime mode’s main display. Short press SET to scroll to the Heart rate shortcut. Whenit is visible, you can access its functions by long pressing SET. Here is a list of thefunctions and instructions on how to use them.HR LimitsThis setting determines whether the HR limit alarm is active or not. The alarm informsyou when your heart rate goes outside the upper or lower HR limit. Two differentsounds are used to inform whether it is outside the upper or the lower limit. The HRvalue also starts to flash on the main display when the alarm is activated. If Al tone isset off (see page 24) and HR Limits On, the Suunto X3HR only flashes the HR digits.

To set the HR limits:1. In the function menu, HR Limits is already the first menu

item. Short press SET to select it. The state of the set HRlimits on the middle row of the display is activated.

2. Change the state with the arrow buttons and short pressSET. The HR Limits text on the bottom row is activated.Now you can either


Set LimitsThis selection determines the upper and lower Heart rate limits. Heart rate outsidethese values activates the alarm (either by flashing the heart rate digits or flashing thedigits and activating the alarm tone). The top row displays the upper limit (higher HR

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than this activates the alarm) and the middle row the lower limit (lower HR than thisactivates the alarm).To set the limits:1. In the function menu, scroll to Set Limits with the arrow

buttons and short press SET. The upper limit is activated.2. Set the upper limit (max. 239) with the arrow buttons and

short press SET. The lower limit is activated.3. Set the lower limit (min. 31) with the arrow buttons and

short press SET. The Set Limits text on the bottom row isactivated. Now you can either

4. Long press SET to switch back to the main display.5. or scroll to the next selection with the arrows.Al ToneThis selection determines whether the alarm tone is activated when the current heartrate goes outside the upper or lower HR limit. The alarm tone remains active as longas the heart rate is outside the set limits (see above).To set the Al Tone:1. In the function menu, scroll to Al tone with the arrow but-

tons and short press SET. The current alarm state is acti-vated.

2. Change the state with the arrow buttons and short pressSET. The Al Tone text on the bottom row is activated. Nowyou can either


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3.2.4. Temperature and absolute air pressureTemperature and absolute air pressure is one of the three shortcuts that can be seenon the bottom row of the Time mode’s main display. Short press SET to scroll to theTemperature and absolute air pressure shortcut. When it is visible, you can access itsfunctions by long pressing SET. Here is a list of the functions and instructions on howto use them.AltitudeYou can use this setting to define the current altitude. Suunto X3HR uses the set alti-tude as a benchmark for the altitude changes measured from the air pressurechanges.

To set the altitude:1. In the function menu, Altitude is already the first menu

item. Short press SET to select it. The current altitude onthe middle row is activated.

2. Set the new altitude (-500 m to 9000m/-1500 to 29995ft)with the arrow buttons and short press SET. The Altitudetext on the bottom row is activated. Now you can either


NOTE: Suunto X3HR measures the altitude from the barometric pressure. If it dis-plays different altitude readings at the same location on different days, this meansthat the barometric pressure has changed due to weather. To receive correct altitudereadings, always set the reference altitude when the weather changes considerably.

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UnitsThis setting is used for defining the altitude, air pressure and temperature formats.To change Units:1. In the function menu, scroll to Units with the arrow buttons

and short press SET. The altitude format on the middle row(left side) is activated.

2. Change the altitude unit (m/ft) with the arrow buttons andshort press SET. The air pressure format on the top row isactivated.

3. Change the air pressure unit (hPa/inHg) with the arrowbuttons and short press SET. The temperature format onmiddle row (right side) is activated.

4. Change the temperature unit (C/F) with the arrow buttons and short press SET.The Units text on the bottom row is activated. Now you can either


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3.3. TRAINING MODE3.3.1. Main display

The main display of the Training mode has three rows: Stopwatch overall running time/split timeThe top row displays the overall running time/split time.When you start the stopwatch with START/STOP, this rowdisplays the overall running time from the start. However, ifyou press ARROW DOWN/LAP when the stopwatch is run-ning, the time elapsed since the start is displayed for 3 sec-onds. After this the overall time is displayed until you pressARROW DOWN/LAP again or stop the stopwatch withSTART/STOP.

If the stopwatch is not active, this row shows either the last time measured with thestopwatch or 0.00,0 (default display) if you have reset the stopwatch.The overall time is displayed in minutes, seconds and tenths of a second. However, ifthe measured time is more than one hour, it is displayed in hours, minutes and sec-onds.Heart rateThe middle row displays the heart rate. A heart symbol that flashes according to HRis also displayed on the left side of the HR value (digits). If the connection to the trans-mitter belt is not established within 5 minutes after navigating to the Training mode,this row displays zeros.ShortcutsThe bottom row displays alternatively the Overall/Lap time, Stopwatch/Timer, the Alti-tude, the Avg. heart rate or HR relative to set HR limits (if the Stopwatch is activated

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and the HR limits are on). If the Stopwatch is not activated and the HR limits are off,the HR limits are displayed instead of the last two mentioned above. Switch betweenthese with SET.• Overall/Lap time, Stopwatch/Timer: When you start the stopwatch with START/

STOP, this time measurement is identical to the one on the top row. When youpress ARROW DOWN/LAP, the time elapsed since the last press of the button isdisplayed. (However, if you have not pressed ARROW DOWN/LAP previously, thetime displayed here is the same as on the top row, and the lap number is 1).

The number of laps is displayed on the left side of the time value (with a smaller fontthan the running time). When you stop the stopwatch with START/STOP, the lap timealso stops running and remains to display the number of laps and the time of the lastlap. When you reset the stopwatch by long pressing START/STOP, this display is alsoreset and shows 0.00,0 (default value). The maximum number of laps/splits stored inone training is 10. After the 10th lap/split, no more values are stored in the memory.Although the lap/split values are displayed as before, the lap number indicator justdisplays - -.If the interval timer is set on (and at least one interval value is set), this row displaysthe interval time in a countdown style. So, for example, if the interval is set to 3.00,this row shows time running backwards from three minutes and when it reaches zero,it starts again from the set interval. The number of repetitions is shown on the left sidewith smaller digits. This countdown procedure is activated when you start the stop-watch with START/STOP. All these actions can/will be performed even when this shortcut is not displayed.• Altitude: This displays the current altitude based on the air pressure changes after

your latest Altitude value definition. The altitude is displayed in the format of your

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choice (m/ft).• Avg. heart rate: This displays the average HR (measured from the start of the

stopwatch). The value is updated in real time throughout the training. • HR relative to set HR limits: A graphical indicator displays what the current HR is

in relation to the set heart rate limits. The indicator is displayed as a bar and ascale. If the heart rate limits are off, this shortcut is not available.

3.3.2. StopwatchStopwatch is one of the three shortcuts that can be seen on the bottom row of theTraining mode’s main display. Short press SET to scroll to the Stopwatch shortcut.When it is visible, you can access its functions by long pressing SET. Here is a list ofthe functions and instructions on how to use them.IntervalThis setting is used to activate/deactivate the Interval, that counts the intervals youhave set (maximum two different time intervals) and alarms you when the time hasrun out and the new interval begins. The alarm tone is different from the HR limitsalarms.

To set the Interval On/Off:1. In the function menu, Interval is already the first menu

item. Short press SET to select it. The Interval status isactivated.

2. Press either the up or down arrow to change the Intervalstatus to on. Short press SET. The Interval text on the bot-tom row is activated. Now you can either

3. Long press SET to switch back to the main display.4. or scroll to the Intervals selection with the arrows.

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IntervalsThis setting is used to define the used interval(s) for the interval function.To define the Intervals:1. In the function menu, scroll to Intervals with the arrow but-

tons and short press SET. The minute selection is acti-vated.

2. Set the minutes with the arrow buttons and short pressSET. The second selection is activated.

3. Set the seconds with the arrow buttons and short pressSET. The minute selection for the interval number two isactivated. (If you only wish to set one interval, long pressSET after this selection and you return to the main display.)

4. Set the minutes for the interval number two with the arrow buttons and short pressSET. The second selection for the interval number two is activated.

5. Set the seconds for the interval number two with the arrow buttons and short pressSET. The Intervals text on the bottom row is activated. Now you can either

6. Long press SET to switch back to the main display.7. or scroll to the Interval selection with the arrows.Before the stopwatch is activated, this shortcut displays the HR Limits you havedefined.

3.3.3. AltitudeAltitude is one of the three shortcuts that can be seen on the bottom row of the Train-ing mode’s main display. Short press SET to scroll to the Altitude shortcut. When it isvisible, you can access its functions by long pressing SET. Here is a list of the func-tions and instructions on how to use them.

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AltitudeThis setting is used for defining the current altitude. Suunto X3HR uses the set altitudeas a benchmark for the altitude changes measured from the air pressure changes.

To set the Altitude:1. In the function menu, Altitude is already the first menu

item. Short press SET to select it. The current altitude onthe middle row is activated.

2. Set the new altitude (-500 m to 9000m/-1500 to 29995ft)with the arrow buttons and short press SET. The Altitudetext on the bottom row is activated. Now you can either


UnitsThis setting is used to define the format in which altitude, air pressure and tempera-ture are displayed.

To change Units:1. In the function menu, scroll to Units with the arrow buttons

and short press SET. The altitude format on the middle row(left side) is activated.

2. Change the altitude unit (m/ft) with the arrow buttons andshort press SET. The air pressure format on the top row isactivated.

3. Change the air pressure unit (hPa/inHg) with the arrowbuttons and short press SET. The temperature format onmiddle row (right side) is activated.

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4. Change the temperature unit (C/F) with the arrow buttons and short press SET.The Units text on the bottom row is activated. Now you can either


3.3.4. Hr LimitsHr limits is one of the three shortcuts that can be seen on thebottom row of the Training mode’s main display. If the stop-watch is activated and the Hr limits are on, this shortcutshows your current heart rate in relation to the set heart ratelimits. Otherwise, it shows the limits in numbers. The brack-ets in the graph indicate the set limits. The two arrowheadsshow your heart rate. If your heart rate is outside one of thelimits, the arrow heads flash. Short press SET to scroll to theHr limits shortcut. When it is visible, you can access its func-tions by long pressing SET. Its functions include Hr Limits,Set Limits and Al Tone. They are similar to the ones in sec-tion 3.2.3. So you can find more information on their usagethere.

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3.4. MEMORY MODEWhen you use Suunto X3HR for the first time and thus no memory files are stored inthe memory, all the numeric values of the memory files are replaced with - -, andthere are no lap displays. You can still browse through the memory files with thearrow buttons.

3.4.1. Main displayThe main display of the Memory mode has three rows: Total time of the measured training session: The top rowdisplays the total time of the training in minutes, secondsand tenths of a second. (Or in hours, minutes and seconds ifthe measured training has lasted more than one hour.)Average Heart rate: The middle row displays the averageheart rate during training.Identification of the recorded training session: The bot-tom row displays the date and time of each training session

stored in the memory. (The time is the starting moment of the stopwatch.) The maximumnumber of training sessions that can be stored in the memory is 8. When the memory isfull and you store a new training session, the oldest session is erased from the memory.To view a specific training session:1. Short press SET to scroll to the desired training session. 2. Long press SET to choose the training session. The Date/Time of the training is acti-

vated and the following summary displays can be viewed with ARROW UP/LIGHT.(After the first display, ARROW DOWN/LAP can be used to navigate backwards.)• 1. Display: The bottom row displays the text Max/Min. The middle row displays

the highest heart rate recorded during training (HR symbol also displayed).

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The top row displays the lowest heart rate recorded.• 2. Display: The bottom row displays the text Asc/Dsc. The middle row displays

the total amount of descent recorded. The top row displays the total amount ofascent recorded.

• 3. Display: The bottom row displays the text High /Low. The middle row displaysthe highest altitude recorded during training in the unit of your choice (m/ft). Thetop row displays the lowest altitude recorded during training in the unit of yourchoice (m/ft).

• 4-14. Displays: The bottom row displays the lap number and time. The middlerow displays the heart rate at the time of the lap/split recording. The top row dis-plays the split time. The displays that follow the number 4 are similar. There areas many displays as there are lap/splits recorded (maximum 10).

• Last display: The middle row displays the text End. The bottom row displays thedate and time when the training session ended.

3. Long press SET at any time to stop navigating through the summary displays.Suunto X3HR returns back to the main display, and the date and time of the train-ing session you just investigated is displayed on the bottom row.

When you long press SET, Suunto X3HR returns to the main memory display of thefile that is displayed at the moment. NOTE: A training session cannot be seen in the memory until the stopwatch has beenswitched off.NOTE: The values that are shown in the displays 1.-3. are updated in 10s intervalswhen the stopwatch is active.NOTE: You cannot change the main modes with the arrow buttons when you browsethrough the memory summary displays. First you have to long press SET to return tothe main display, and then the main mode navigation functions normally.

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3.5. SUUNTOSPORTS.COMSuuntoSports.com is an international free Web community where you can participatein conversations, find new locations for sporting activities, rank and vote on differenttopics and of course, find interesting material published by users onSuuntosports.com. Suuntosports.com offers you a number of features that help you make most out ofyour sports instrument and improve your performance. To join the SuuntoSports.com community, connect to the Internet, open your Webbrowser and go to www.suuntosports.com. When the opening page appears, click theRegister icon and register yourself and your Suunto X3HR. Please read theSuuntoSports.com privacy policy before registration. You can change and updateyour personal and equipment profiles in the My Suunto section afterwards. After the registration you will automatically enter the SuuntoSports.com home pagethat introduces the site structure and functional principles.

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4. SUUNTO X3HR SELF-TEST PROCEDUREThis chapter describes the Suunto X3HR self-test procedure used for maintenanceand testing purposes. The test does not benefit the regular user in any way so you donot need to perform it. The test is only described here because it is possible toactivate it by accident and therefore it is necessary to know how to get back to thenormal display.So if you at any time see all the symbols on the display at thesame time, you have activated the self-test procedure.Follow the instructions below (from step 2) to get back to thenormal operation.To perform the self-test procedure1. Press and hold all 4 keys at the same time for 5 seconds.

The device displays all the possible segments of the LCD.2. Press ARROW UP/LIGHT. The device starts to count

down from 4 to 0. After the countdown is finished the topand middle rows display 5 zeroes.

3. Press ARROW DOWN/LAP. The message “TEST EPM” is displayed on the bottomrow and the device emits a long beeping sound. Then the message “EPM-OK” isdisplayed on the bottom row.

4. Press SET. A set of numbers appears on the top and middle rows.5. Press START/STOP. The device displays the Time mode’s name and switches to

the Time mode.NOTE: The self-test procedure resets all the settings and clears the memory.

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5. TECHNICAL SPECIFICATIONSGeneral• Operating temperature –20 °C to +50 °C/-4 °F to +120 °F• Storage temperature –20 °C to +60 °C/-4 °F to +140 °F• Weight 50 g• Water-resistant to 30m / 100ft (according to ISO 2281 standard) • User replaceable battery CR2032 Barometer• Display range 300 to 1100 hPa / 8.90 to 32.50 inHg• Resolution 1hPa / 0.01 inHg• Accuracy ±2 hPa / ±0.06 inHgAltimeter• Display range -500m to 9000m/-1600ft to 29995ft • Resolution 1m/3ft• Accuracy ±20 mThermometer• Display range -20°C to +60°C/-4°F to +140°F • Resolution 1°C / 1°F• Accuracy ±2°CCalendar Clock• Resolution 1 s• Programmed until Year 2049

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Stop watch / Interval timer• Stop watch range 0 – 19 h 59 min 59 sec• Lap time range 0 – 9 h 59 min 59 sec• Lap / split times: max 10 / training session• Resolution 0.1 sec (until 1h)

1 sec (1h to 19,59 h) • Interval timer range 1 0 – 59 min 59 sec (Upper row of LCD)• Interval timer range 2 0 – 39 min 59 sec (middle row of LCD)• Maximum intervals 99Heart Rate• Resolution 1 beat• Accuracy +/- 1 beat / min• Display range 30 - 240 beats / min • HR upper limit 32 – 239• HR lower limit 31 – 238• Operating distance: Max range 95 - 135 cmTransmitter belt• Weight 59 g• User replaceable battery CR2032• Water resistant to 20m/66ft (according to ISO 2281 standard)• Modulation frequency ca 5kHz

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6. TERMS AND CONDITIONS6.1 COPYRIGHT This publication and its contents are proprietary to Suunto Oy and are intended solelyfor the use of its clients to obtain knowledge and key information regarding the opera-tion of Suunto X3HR products. Its contents shall not be used or distributed for anyother purpose and/or otherwise communicated, disclosed or reproduced without theprior written consent of Suunto Oy. While we have taken great care to ensure that information contained in this documen-tation is both comprehensive and accurate, no warranty of accuracy is expressed orimplied. Its content is subject to change at any time without notice. The latest versionof this documentation can always be downloaded in www.suunto.com.

6.2 TRADEMARKSSuunto, Wristop Computer, Suunto X3HR, Replacing Luck, and their logos are regis-tered or unregistered trademarks of Suunto Oy. All rights are reserved. Suunto X3HRis manufactured for Suunto Oy.

6.3 CE COMPLIANCEThe CE mark is used to mark conformity with the European Union EMC directives 89/336/EEC.

6.4 ISO 9001 COMPLIANCESuunto's Quality Assurance System is certified by Det Norske Veritas to be ISO 9001compliant in all SUUNTO Oy's operations (Quality Certificate No. 96-HEL-AQ-220).

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7. LIMITS OF LIABILITY If this product should fail due to defects in materials or workmanship, Suunto Oy will,at its sole option, repair or replace it with new or rebuilt parts, free of charge, for two(2) years from the date of its purchase. This warranty is only extended to the original purchaser and only covers failures dueto defects in materials and workmanship that occur during normal use while in theperiod of the warranty. It does not cover battery, battery replacement, damage or failures resulting from acci-dents, misuse, neglect, mishandling, alteration or modifications of the product, or anyfailure caused by operation of the product outside the scope of its published specifica-tions, or any causes not covered by this warranty. There are no express warranties except as listed above. The client can exercise the right to repair under the warranty by contacting SuuntoOy's Customer Service department to obtain a repair authorization. Suunto Oy and itssubsidiaries shall in no event be liable for any incidental or consequential damagesarising from the use of or inability to use the product. Suunto Oy and its subsidiaries do not assume any responsibility for losses or claimsby third parties that may arise through the use of this instrument.

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